Squats

How To

When done correctly, the squat is the ultimate exercise to build strength, power, and mobility in the legs. Most athletic injuries involve weak stabilizer muscles, ligaments and connective tissues, which squats help strengthen.

The primary muscles involved are the quadriceps, glutes, and the large hip adductors on the inner thigh. While these are the main movers, other muscle groups engage to act as stabilizers, such as the calves, hamstrings, back, core, and obliques.

• Stand tall, with your feet shoulder-width apart or slightly wider and your toes facing forward or slightly angled out.
• Hold your chest and head high. Look directly forward, not up or down, to keep your neck in a neutral position. Pull your shoulders back and down, and engage your core muscles.
• Shift your weight over your heels. (You should be able to wiggle your toes.) Bend your knees and hinge forward at the hips at the same rate to lower into the squat.
• Keep your hips square, your torso upright, and your spine neutral throughout the movement. Engage your glutes, and push through your heels to stand up.

Tips

Tip 1

A wider stance with angled feet might work better if you lack ankle mobility. The important thing here is to feel stable and comfortable.

Tip 2

Keep your spine stacked in a neutral position throughout the movement, without leaning forward or rounding your back (although it’s OK to maintain the natural curve in your lower back)

Tip 3

When you lower into a squat, your knees should track over your toes but not beyond, and they should not collapse inward at any time, since this motion is associated with knee pain.